Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Mar 4, 2018:

activity

time

miles

running

6:22:13

45.25

72.83

orienteering

1:06:33

5.14

(12:57)

8.27

(8:03)

conditioning

44:30

Total

8:13:16

50.39

81.1

[1-5]

8:03:16

1:29

0:00

» now

Sunday Mar 4, 2018 #

orienteering warm up/down 33:25 [2] 4.64 km (7:12 / km)
shoes: Saucony Ride 9

Mike's modified version of the 2015 varsity course

orienteering 10:20 [1] 0.93 km (11:07 / km)
shoes: Saucony Ride 9

Joined Mike's training session for the juniors, but it was teaching basics of compass and pace count, and basics aren't what I need for my personal training, so after 2 controls of talking, taking a bearing, then walking while pace counting, I decided to skip ahead and start the courses Tyra designed for me.

orienteering 4:20 [3] 0.22 km (19:42 / km)
shoes: Saucony Ride 9

Failed attempt at a corridor-O... My map was outdated, and I struggled bc of few distinct features, many trails that were/were not on the map, and the fact that everything mapped as a field was a marsh, so stopped bc I didn't see any benefit

orienteering 18:28 [3] 2.48 km (7:27 / km)
shoes: Saucony Ride 9

Tyra's O-tervals. Except trying to read the map was a struggle, and running in the mud/marshes was a struggle, so I just ran it continuously.

Overall not super thrilled about this training... an updated map would help, as would a printer that prints blue ink, but also, not really sure if Magnuson is that great for training anyway...?

C • Whoops 3

running 19:33 [2] 3.2 km (6:07 / km)
shoes: Saucony Ride 9

Saturday Mar 3, 2018 #

running 55:56 [3] 11.66 km (4:48 / km)
shoes: Saucony Ride 9

Lake Boren with Alex and Gabe. Pretty chill pace

conditioning (stretching/rolling) 10:00 [0]

hammys ow

Friday Mar 2, 2018 #

running warm up/down 20:11 [3] 4.12 km (4:54 / km)
shoes: Saucony Guide 10

running intervals 39:42 [4] 8.4 km (4:44 / km)
shoes: Asics Hyper Speed 7

LIT workout! 3x600, 400, 300 @ mile+3, mile, mile-2 pace (85, 82, 80), so 2:07, 82, 60. Splits were pretty much dead on or faster: 2:06, 82, 59, 2:06, 82, 59, 2:05, 82, 59. Tacked on 4x200 buildups at the end, all 38.

I kept starting too fast but I feel like I could have held that pace to get faster splits. 82s = 5:28, so I'm hopeful about hitting some fast times this season. Coach ran w me and paced me on my 2nd set which was dope

running warm up/down 12:02 [2] 2.04 km (5:54 / km)
shoes: Saucony Guide 10

Mile with Coach, plus some dynamics to shake out because my hammys were cramping up

conditioning (pyramid core) 13:30 [4]

FULL SEND went up to 25 and did the full 125 pushups, twas a grind and my arms felt noodly

Thursday Mar 1, 2018 #

running 55:08 [3] 11.09 km (4:58 / km)
shoes: Saucony Ride 9

Ran with Sam up to Peets hill and through downtown Bozeman! Sam is fast. Also altitude is real. But it's okay because we made the best cinnamon oatmeal chia flaxseed cranberry pancakes in the WORLD topped with boiled apple and pear slices

conditioning (core) 12:00 [3]

Sam, Maddie (Sam's roommate) and I did Maddie's Daily Dozen workout!

Wednesday Feb 28, 2018 #

7 AM

running warm up/down 20:33 [2]
shoes: Saucony Ride 9

This may have been a warm up but it was NOT EASY AT ALL holy crap
idk if it was because of it being cold as heck, or the insanely dry air, or the elevation, or all three, but I was kinda dying before I even started my intervals

running intervals 23:10 [4] 4.61 km (5:02 / km)
shoes: Saucony Ride 9

4x 90s, 60s, 30s. Started doing 45s rest in between but I was really tired (even though it was hella slow) so I gave myself longer rest to maintain quality of the hard stuff and increased it to 80s before the 90 and 50s before the 60. #rough #coachtoldmeIwasin5:30shape #howtheheckwillIbein5:17shapein3months

running warm up/down 17:53 [3] 3.22 km (5:33 / km)
shoes: Saucony Ride 9

2 PM

running 28:12 [3] 6.14 km (4:36 / km)
shoes: Saucony Ride 9

Afternoon run with Sam and 2 other MSU people!! Their indoor just ended so this week is a rest week but regardless I got my ass kicked

Tuesday Feb 27, 2018 #

running 19:50 [3] 4.28 km (4:38 / km)
shoes: Saucony Guide 10

quick run during lunch before flying to Montana State University!

C • Oooh 2

Monday Feb 26, 2018 #

running warm up/down 33:44 [3] 6.39 km (5:17 / km)
shoes: Saucony Guide 10

LAST FIRST PRACTICE FJWFSXLXL;DXZ I LOOOVVVEEEE TRACK YEET

C • hype 2

running intervals 21:49 [5] 4.84 km (4:30 / km)
shoes: Asics Hyper Speed 7

Wooo fast shoes. Fast stuff. Intensity 5 only because it was hard and tiring. I feel like later on in the season when I'm more in shape this kind of thing will be more of intensity 4, but for now it's 5 :)
8, 6, 4x4. Goal paces 3200 for the 8 and 6 and mile for the 4s, but also what are those paces anyway? I broke my 3200 PR in my 5k races last fall, so coach and I were just guessing here... ANYWAY splits were 2:51, 2:08, 82, 82, 82, 80. Short but juicy, def tired but not dying.
Hammy felt good during the workout but sore after

running warm up/down 14:30 [2] 2.84 km (5:06 / km)
shoes: Saucony Guide 10

Ran a lotta laps with my coach. I love my coach. I love track. Woooo!!! K sorry for the hype I just really love track in case you couldn't tell

conditioning (core) 9:00 [2]

team core!!!!!!!!!!!!! :') <3

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